Exercises for the Lower Back & Love Handles

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By Kimberly A. Laux
eHow Contributing Writer

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Most of our body's movements originate from the core. Strengthening the lower back and abdominal muscles prevents injury, improves spinal alignment and leads to a leaner torso. To eliminate excess fat around the waist, known as "love handles," perform exercises that target the obliques (sides of the abs) and lower back to balance these core muscle groups.

Bicycle Maneuver

The American Council on Exercise ranks the bicycle maneuver as the most effective abdominal exercise. Lie on your back with hands supporting the back of the head and knees at a 45-degree angle. Bring your left knee toward you while twisting your body so that the right shoulder reaches toward it. Then alternate, left shoulder to the right knee, creating a motion similar to pedaling a bicycle.

Side Bends

Stand with legs shoulder-width apart. Bend to the left, keeping the back straight; then return to center. Repeat for a total of 10 repetitions; switch sides.

Hip Rollers

Hip rollers stretch the lower back and strengthen the obliques. Lie on your back with arms out to the side at about shoulder level. Bring knees to your chest, then slowly over to the right as you gently turn your head to the left. Return to center, then repeat in the opposite direction using the ab muscles to twist the body.

Swimming Motions

Lie on your stomach with your body in a straight line; avoid letting the abs sink down in to the floor. Alternate raising and lowering right arm/left leg, left arm/right leg as you would if you were swimming.

Lower Back Raises

Lie on your stomach; hands should be placed atop each other beneath your forehead. Keeping the head, neck and back in line, slowly elevate about an inch or so and return to start. Aim for eight repetitions.